The beginners distance of 5k km is a good start for any runner planning to be in good shape and condition. But how do you get to run this distance?
A good start is to make sure you run with someone else. You can more easily motivate yourself knowing your partner is waiting for you, maybe even make you feel a little guilty if you think about skipping a training. When you have found a running partner, find the time to run. It’s best to run at least twice week, otherwise your health won’t really improve. Furthermore, make sure you have good equipment. A pair of good running shoes, maybe even with track spikes, might help you a lot to achieve the time goals you set yourself. Also don’t forget a simple set of clothing, some lights that you can put on your arm in case you run in the dark and a bottle of water. Five thousand kilometers is a great distance to run without any refreshments at all, so you’d better prepare well!
All right, you found your partner, two moments in the week to run and the material to help you achieve your goal. You also made a decision whether or not to use track spikes.What should you do now? The mistake most beginning runners make is that they start running and try to get as far as possible in one go. You will not only be completely exhausted in the end, you will not have you’re health a bit and will only feel bad because you probably didn’t make the time or distance goal you set yourself. It’s better to divide your running distance in smaller parts. Try to run for example for 5 minutes, then start walking for 2, do another round of 5, then walk for 2 again. That’s enough for the first time. After this, you can slowly build it up to running for 10 minutes in a row, taking 2 minutes rest in between. Maybe you can add another 3 minute run with a 2 minute walk afterwards, that’s really up to yourself. Never run when you feel pain or when a doctor told you not to. Although running can be extremely satisfying, especially when you ran a long distance you had not thought possible just a few weeks earlier, it can also be very damaging for muscles and fractures if you are not careful.
To conclude, when you want to prepare for a 5k run, make sure you have good equipment, like track spikes and sufficient drinks. Build you training schedule up gradually, eventually running 15 minutes twice. Maybe you can even add a sprint in between, just to see you do. This test should however always be in the end of your run, so you don’t use up all of your energy.